www.elitesoccercoaching.

net

GARY
WALKER
MANCHESTER UNITED

Soccer
STRENGTH
Pre-season
strength and
Be ready r conditioning
the new sfo
eason
Training practices
Coaching practices from the world’s from the game’s
leading managers and coaches top coaches
SCOTT
MILLER
FULHAM
AGILITY
Four types of
pre-season
agility

The
professional TOM
LITTLE

Fitness
HUDDERSFIELD TOWN
fitness
Endurance
and football

Plans
fitness

ANTONIO
GOMEZ

STRENGTH
FC CARTAGENA
TECHNIQUE
Technique
training
AGILITY
fitness
TECHNIQUE ALEX
ARMSTRONG
ENDURANCE
SHEFFIELD WEDNESDAY
ENDURANCE
Muscular
endurance
programme

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2 the Professional fitness plans
In partnership with
the professional fitness plans
Top fitness and GARY WALKER page 4
conditioning plans from manchester united
Strength
the best in the game Gary joined Manchester United during the 2007/2008
season and within three years had become the club’s
Head of Strength and Conditioning.
Welcome to a special His role involves identifying players’ physical strengths and
weaknesses, and devising gym-based programmes to develop
issue of Elite Soccer, one their robustness, strength and power in order to aid their on-field
that showcases some of performance.
the best pre-season Gary is an accredited strength and conditioning coach with the
UKSCA and NSCA and holds the FA Fitness Trainers’ Award.
fitness plans, as used
by a selection of the
game’s most innovative club coaches. SCOTT MILLER page 8
fulham
This 2012/13 fitness edition is agility
designed to help amateur and Scott Miller is a former professional footballer who is
aspiring coaches improve their first-team fitness coach at Barclays Premier League
players’ abilities, particularly in the side Fulham.
Having studied towards the end of his playing career, Miller moved
period leading up to the start of the to London in 2006, becoming first-team fitness coach at the west
new campaign. London club the following year.
We have showcased a series of His role involves overseeing the fitness of all first-team players.
That involves working closely with manager Martin Jol and match
plans and a range of specialisms – analysts, in producing a comprehensive football programme.
strength, agility, fitness, technique
and endurance – using the insight
of training ground experts from TOM LITTLE page 10
huddersfield town
Manchester United, Fulham, fitness
Sheffield Wednesday, Huddersfield Dr. Tom Little is a Fitness Coach with over 13 years
Town and FC Cartagena. experience in professional football. He specialises
in utilising football drills for simultaneous
While these sessions vary between improvements in technical and fitness components, and designed
four and six weeks in length, the ‘Soccer Fit’, a search engine and session planner for football fitness
intention is that you can select which drills.
He currently works for npower Championship side Huddersfield
components you feel work best for Town, and consults for Pro Sports Apps and the New Zealand
your team. Football Federation.
It all adds up to an all-encompassing
and original blueprint for players’
pre-season development, and one we ANTONIO GOMEZ page 12
fc CARTAGENA
hope you’ll enjoy. technique
Antonio Gomez has worked as sport scientist and
fitness coach at English clubs Liverpool, Sunderland,
Best regards, and Ipswich Town, incorporating fitness workouts
into a variety of soccer training programmes.
His premise has always been to explore the link between fitness
levels and decision-making, with the emphasis usually on working
with the ball.
Antonio is currently employed at Spanish Club Championship side
FC Cartagena, specialising in rehabilitation and injury prevention.
Howard Wilkinson
ALEX ARMSTRONG page 14
shefield wednesday
Disclaimer endurance
Whilst the editor and publisher have made every effort to ensure Alex Armstrong is an experienced soccer coach
the accuracy and above all safety of the information and advice
contained in this report, and have gathered the information and current Director of Performance at npower
from sources believed to be reliable, Green Star Media Ltd Championship side Sheffield Wednesday.
(“The Company”) makes no warranty or guarantee as to the
completeness, accuracy or timeliness of the information, and Armstrong joined Southampton in 1996 as Head of Sports Science,
is not responsible for any errors or omissions. In no event will moving on to Wolverhampton Wanderers in 2000, before spells
The Company, its affiliates or other suppliers be liable for direct, in the States and at Cardiff City, as first-team fitness coach. In
special, incidental, or consequential damages (including,
without limitation, damages for personal injury or related claims) March 2012, after six years in south Wales, he moved to Sheffield
arising directly or indirectly from the use of (or failure to use) the Wednesday, where he is now responsible for attaining of optimum
information in this report, even if The Company has been advised of
the possibility that such damages may arise. physical output from the club’s players.
www.elitesoccercoaching.net
Strength&Conditioning
Gary Walker Manchester United
Overview Session 1 workout. A total of 24 players
Whole Body Strength can work simultaneously.
Strength and conditioning in the athletic development of
soccer players is important for two reasons - it improves (Weeks 1-4) So in pairs, player A performs
physical performance and may reduce the likelihood of the exercise, then player B.
How do I set it up? When one player works, the
injury occurrence.
Using a gym, set up other rests. Players repeat
Elite players perform over 1,000 changes of activity, each equipment for each circuit the circuit for the desired
characterised by acceleration and deceleration of differing before players arrive. We will number of sets, then move to
velocity. Physical competencies that players require always ensure we schedule next exercise, resting for two
include high levels of strength, power, speed and agility to this session at a separate minutes between circuits.
perform explosive movements such as kicking, maximal time to the on-field football
sprinting, turning, tackling, dribbling and jumping. How long do I run it for?
session to maximise training
It is likely that these crucial actions influence the many one- adaptation (for example, field Perform the circuit twice per
on-one playing duals on the pitch and ultimately are the session in the morning and week for four weeks (see table
decisive actions that decide the outcomes of matches, and gym session in the afternoon). below). Start with two sets of
that’s why this programme is so vital. each exercise in week 1, then
What do I get the three sets of each exercise for
It’s important that before a player begins a resistance players to do? weeks 2 to 4.
training programme, he is screened for a number of Following a dynamic warm-
functional movement competencies. Any movements that In weeks 1 and 2, start with six
up, divide the squad into pairs repetitions of each exercise.
are not correctly performed should be addressed before of equal strength. Each pair
they are done with added resistance. These corrective If the exercise is single limb,
starts on one exercise. Pair perform six reps for each
exercises and stretches may form a ‘pre-habilitation three groups together to make
programme’ for players. arm, leg or direction. Begin
a group of six. planks at 20–30 seconds and
Each group works fully progress.
Weeks 1 to 4 – Strength & Injury Prevention through each of the four In weeks 3 and 4, reduce to
(Sessions 1 and 2) circuits (see next page), five reps of each exercise
Weeks 5 and 6 – Power Transition then rotates to the next one. and increase resistance
(Sessions 2 and 3) Complete two or three sets of accordingly, subject to player
each for a total body strength technique proficiency.

Example Pre-Season Strength & Conditioning Schedule

(to be planned around match schedule).
Mon Tues Wed Thurs Fri Sat Sun

Week 1 Whole Body Injury Whole Body

Strength Prevention Strength
(2 Sets) Circuit (2 Sets)
(3 Sets)
Weeks 2 to 4 Whole Body Injury Whole Body
Strength Prevention Strength
(3 Sets) Circuit (3 Sets)
(3 Sets)
Week 5 Power Injury Power
Transition Prevention Transition
(2 Sets) Circuit (3 Sets)
(3 Sets)
Week 6 Power Injury Power First match of
Transition Prevention Transition the season
(3 Sets) Circuit (2 Sets)
(3 Sets)

4 THE PROFESSIONAL FITNESS PLANS www.elitesoccercoaching.net

walker strength

Circuit 1: Back Squat – Alternate DB Bench Press – Front Plank

Circuit 2: DB Step Up – Pull-Ups – Side Plank (Left arm)

Circuit 3: Single Leg RDL – Bent Over Row – Side Plank (Right arm)

Circuit 4: Single Leg Glut/Ham Bridge –

Lunge Shoulder Press – Core Rotation

5 THE PROFESSIONAL FITNESS PLANS www.elitesoccercoaching.net

walker strength

Session 2 on a pitch and acts as each exercise station a week throughout the coach (30 seconds
Minimal a great pre-session are required. Players pre-season, although per exercise would
warm-up. It can be then work around it can be used more suffice).
Equipment performed as a stand- each station without frequently if you do not Increase the number
Injury alone strengthening rest until they have have gym access as a of repetitions, the time
Prevention session if you do not completed the circuit. warm-up for football spent on each exercise
Session have access to a gym A 2-3 minute rest is sessions. or the complexity of
facility. then taken before the Time permitting, do exercise throughout
(Weeks 1-6)
What do I get the next circuit begins. three sets of 10 reps pre-season. For
How do I set it up? players to do? How long do I run for each exercise example, use multi-
This session requires The players work in it for? (or five per limb). directional hop ‘n’
limited equipment, pairs at the same time, We perform the Alternatively, a set holds to challenge the
so can be performed so two ‘set-ups’ of session once or twice time can be dictated by players further.

Single Leg
Squat

Single Leg Hop n’

T Press-Up holds (forward)

Lateral
Lunge

Side Plank (Arm /

Physio Ball Leg movements)
Hamstring Curls

Forward Lunge
(with MB Rotation)

Bosu Single Double Leg

Leg Balance Hurdle Hops
(stick landing)

Front Plank
(Arm movements)

6 THE PROFESSIONAL FITNESS PLANS www.elitesoccercoaching.net

walker strength

Session 3 power exercises can (training muscle training days during Pre-season
Power transition still be performed on elastic strength the week. improvement
the pitch. For instance, and explosiveness What do I get the target
(Weeks 5 and 6) after the warm-up, to enhance players to do? Players should be able
How do I set it up? perform 1b and 1c, performance). And to make considerable
Following a dynamic
and after the desired as this programme strength gains in all
This part of the warm-up, the player
number of sets have requires players to exercises during the
sessions requires the works through the
been completed, perform explosive six-week pre-season
team to return to the exercises 1a to 1c for
perform 2b and 2c (see activities, it should programme. Following
gym. Again, set up a desired number of
table below). be undertaken when the end of pre-season,
equipment for each sets. The player then
Check that you the players are fresh players should be
circuit before players works through 2a to 2c,
have a safe area to - preferably on the assessed to identify
arrive. If you do not before finishing with
perform plyometric lightest ‘on-field’ their individual off-field
have gym access, the exercise 3a.
conditioning goals that
will be focused upon
Double leg during the competitive
Back squat forward season.
jumps Additional notes
There are a number of
(repetition maximum)
tests that can be done
in the gymnasium, but
we tend to monitor
strength gains
Box jumps (two legs) by recording the
resistance loads used
during each session.
Nordic hamstring falls Leg power can
be assessed by
DB step-ups performing a CMJ
(counter-movement
jump) on a contact
mat or force platform,
with a player’s hands
on their hips to isolate
the legs. If you’re
looking to compare a
SL forward score against that of
speed hops a professional soccer
SL box jumps (low box) player, a good CMJ
score for comparison
with professional
soccer players is 50cm,
when performed with
hands on hips.
Note 1b and 2b – Ensure that the player
Exercise No. Reps Rest jumps explosively and maximally (to the If you do not have
1 a). Back squat 5 30–45 sec greatest height possible) and up onto the box, access to such
before stepping down safely. If boxes are not
1 b). Box jumps (two legs) 5 30–45 sec available, have the player jump as high as he equipment a standing
1 c). Double leg forward 8 x 2 sets 3mins then can in the air off one or two legs, mimicking a long jump - measured
jumps repeat header. with a tape measure
Note 1c and 2c – The following coaching points
should be emphasised: - is also useful. Single
2 a). DB step-ups 5 each leg 30–45 sec 1. Land on front 2/3rds of the foot leg hops for distance
2 b). SL box jumps 4 each leg 30–45 sec 2. Alignment of hip, knee and ankle (three or five hops) can
3. Minimise ground contact time
(low box) 4. Point toes to the sky when in the air also be used to identify
2 c). SL forward speed hops 5 hops each 3mins then (dorsiflexion - movement which decreases the single leg power,
leg x 2 sets repeat angle between surface of the foot and the leg) whilst assessing for
5. Jump as high or as far as possible
6. Chest and head up asymmetry between
3 a). Nordic hamstring falls 6 2mins 7. Coordinate arms for additional propulsion right and left legs.

7 THE PROFESSIONAL FITNESS PLANS www.elitesoccercoaching.net

Agility WHITE!
Scott Miller Fulham
Overview As I come from a and technically. And
Agility plays a huge football background because the session
role in the overall my knowledge and is structured around
performance of any understanding of the basic team
individual. It is directly game helps me deliver training, it
linked to strength and bespoke and focused not only
speed, and in defence insight to the players enhances
or attack, is crucial in a here at Fulham. My the
dynamic league such aim is to showcase individual’s
what I believe is the agility, but also 10

10
as the English Premier
League. most comprehensive helps to stimulate
football fitness and overload specific
Research indicates
programme, aimed energy systems,
that it’s the number one
at preventing injury increasing a player’s
physical attribute that
and improving overall physical
predicts successful
players physically capacity.
physical performance. Exercise 2 coach, and so on.
Reactive Agility The exercise can
Agility fitness schedule with the Ball be progressed by
Weeks 1-4 – Two selected exercises per week, to be decided by the coach. insisting that the
This is a one-man ball is passed twice.
practice performed A straight pass is
Exercise 1 This can be: with a coach or made at first, before
Technical Agility with the one-touch return server. In terms of the working player
Ball two-touch return pressing the ball, this peels off at an angle
exercise provides to return the second
This exercise can typically be volley the most effective
included as part of a warm-up. It is half volley pass. Once this is
and demanding done the colour of the
aimed at developing both the agility header simulation.
and technical ability of the player. cone is shouted, then
in to go out How do I set it up? repeat as above.
How do I set it up?
out to go in Refer to diagram 2. To further develop
Using a touchline as a line guide, we the phase and
The move is replicated on the What do I get the
place three mannequins 1.5metres improve reactive
other side, and we rotate players players to do?
apart in a triangular formation – see agility, continue with
regularly. The player in the
diagram. the above methods,
The exercise can be progressed by square plays a one-
What do I get the players to do? using just one ball, with all three but introduce
two with the coach
We run this in groups of three – one players involved. And by insisting new colours, or
or server. As the
player working and two other that all the skills demonstrated remove the colours
ball is passed back,
players each serving the ball. So are performed in one set, we can and replace with
the coach shouts
served from the left mannequin strengthen the decision-making numbers. This will
out a colour. The
to the back of the triangle, a process whilst improving agility. require the player to
working player must
designated skill is performed be additionally alert to
The ‘work to rest ratio’ is accelerate to the
and the ball returned. This skill is changing situations
recommend as 1:3 – namely 20 relevant cone with
determined by the server. around him.
seconds on, 40 seconds off, with up the same body shape
to six sets practised. and distance used The ‘work to rest
for closing down or ratio’ is again roughly
pressing an opponent 1:3 – 10-20seconds
in a match situation. on, 30-40seconds
He then returns to off, with up to six sets,
centre of square as dependant on the
quickly as possible, overall intensity of
ready to play a new main training session.
Key one-two with the
Ball
movement
Player
movement
Dribble

8 THE PROFESSIONAL FITNESS PLANS www.elitesoccercoaching.net

miller agility
Exercise 3
Football Specific Agility
with and without the
Ball
This is a great exercise for
movement and finding space
to receive the ball. It requires the ball and dribble towards
an understandably high level of a bounce board. He plays a
agility.
How do I set it up?
We set this up with one or two
players per group – see diagram. Now coming back, the player
Exercise 4
2v2 + (4) Functional
Agility
This is a competitive possession
practice that uses neutral
players.
How do I set it up?
Refer to the diagram – this
exercise uses the space in and
around the centre circle, with
teams split into two – 2v2 in the
central 20x20-yard square, plus
one neutral player on each outer
edge.
What do I get the players to
do?
The aim is to keep possession of
the ball in the 2v2 situation for as
long as possible. There is no limit
on touches inside the square,
though players on the outside
are restricted to two touches.
Outer players must flight balls
9 THE PROFESSIONAL FITNESS PLANS
Performance
Key
Ball
movement
Player
movement assessment
Dribble
Due to the nature
of the specialism,
there is no
objective way to
benchmark or
track the session’s
influence.
However,
by obtaining
subjective
feedback from
the player you will
be able to identify
improvement.
The key targets for
improvement are
What do I get the players to improvising with the ball. He has how much quicker,
do? the option of utilising the coach in stronger and more
The exercise begins with the a one-two.
accurate a player
working player providing an The exercise can be progressed
angle off a mannequin to receive by involving two players.
can make himself
through the pre-
the ball. Upon receiving on Replicating the same exercise season schedule.
the half-turn, he must control as above, the pair work together
- when player 1 has the ball,
player 2 is out of possession and
one-two, receives the ball back, must accelerate to a mannequin,
turns, and moves back in the providing an angle for a pass.
other direction. The ‘work to rest’ ratio remains
1:3, with the same conditions as
once again must make a above.
decision, adding turns and
back into the 2v2 area, and can be in possession or not.
only play to another outer player The ‘work to rest’ ratio remains
once before play must go back 1:3, although the timing is rigid
into the middle. with a strict 20seconds on,
The ability to create space 40seconds off, and a maximum of
through agility and movement is six sets.
key to this exercise, whether that
www.elitesoccercoaching.net
Enduranceandfootballfitness
Tom Little Huddersfield Town
Overview Extensive Endurance Lactate Threshold drills VO2max drills
Metabolic responses drills
suggest that football is Week 1 Week 2 Week 3 Week 4 Week 5 Week6
basically an endurance Football Normal Normal 5-6 a side, 5-6 a side , Line Score Line Score
event with skills drill Game, 7- to Game, 7- to 50x30 yards 50x30 yards 3-4 players 3-4 players
superimposed within 10-a-side, 10-a-side, per team, per team,
it. Distances are between between 30x20 yards 30x20 yards
not that demanding penalty penalty
but the intermittent areas areas
and sporadic nature Duration 3x15mins, 3x20mins, 6x5mins, 6x6mins, 6x3mins, 6x3mins 20
of efforts - which less than less than less than less than 2mins rest secs, 1min
include inefficient 3mins rest 3mins rest 3mins rest 3mins rest 30secs rest
multi-directional
movements and
Weeks 3 and 4
anaerobic activities
such as shooting and Lactate Threshold Drills
jumping – cause These drills involve a moderate to high
high levels of intensity, and are best performed at
fatigue. intervals below 20mins. Lactate
Improving Threshold training improves the
endurance tempo which players can sustain
will allow throughout a match.
players to maintain How do I set it up?
and recover from high
intensity efforts, whilst Pick three teams of 6-a-side. Two teams play
maintaining skills and 6-aside while the other performs a technical drill
reducing the chance of or a running drill of a similar intensity. Rotate the
Weeks 1 and 2 teams through the drills for the given repetitions
injury.
Extensive Endurance Drills (normally 2-3 rotations through).
With so many
These drills have a moderate intensity and What do I get the players to do?
components to
are therefore suitable for long durations. We play a 6-a-side game (plus two keepers);
work on in football,
They allow players to play for longer standard rules in a 50x30-yard area. Again,
it is optimal to train
periods, building up stamina through pre- touch restriction, rule alterations and zonal
fitness and technical
season. Technically, they are also suitable can emphasize required technical and tactical
elements together
for training match specific tactics, such as elements.
using football drills
shape and pressing.
whenever possible.
Modern analysis How do I set it up?
has allowed us to Split the players into teams of 7 to10 aside.
categorise drills into For the example given we use 9-a-side on a
certain endurance penalty box to penalty box pitch.
categories, and those
What do I get the players to
categories are best do?
applied at different
times during pre- Use standard rules.
season. Ensure that balls
leaving the area are
The program fed back in quickly, 50
presented here is for with a high tempo and
18 outfield players with
30

constant support for players in

2 goalkeepers. possession. We can vary the drill by
adding touch, zone, passing or shooting
restrictions, or by instructing players to
go man-to-man. Finish by performing a
Key
steady state running moderate fartlek for Ball
movement
similar total times.. Player
movement
Dribble

10 THE PROFESSIONAL FITNESS PLANS www.elitesoccercoaching.net

little fitness
Weeks 5 and 6
Rep 1 2 3 4 5 6
VO2max drills
These drills involve a high Pitch1 1v2 1v3 3v5 3v4 4v5 2v5
intensity, which can typically
Pitch 2 3v4 2v5 1v6 1v5 2v3 1v4
only be sustained for up to five
minutes without the tempo Pitch 3 5v6 4v6 2v4 2v6 1v6 3v6
dropping. They are a very
powerful training tool which How do I set it up? What do I get the When attacking, the
improves many areas of Split the group into teams players to do? emphasis is on good
football fitness, in particular of three or four players. The The aim for each team supporting positions
recovery after a sustained example shown is for six is to stop the ball in their and scoring as quickly as
high intensity period. teams of 3-a-side. Set-up opponents’ end zone. When possible. We can vary the drill
Technically, they are great for three pitches – 30x20 yards defending, the emphasis is on by adding touch restrictions
pressing and all elements and have two teams play on good angles and distances, or by instructing players to
of skill development as they each. Rotate teams as shown with the premise to give away go man-to-man. Adjust the
involve constant involvement in the table above for a total of as little ground as possible by number of pitches to suit the
in play. six repetitions each. advancing quickly. size of your squad.

Football Drill
(Weeks 5 and 6)
Constantly rotating teams of
three score by having a team
mate receive a pass in the
end zone

30
20

Key
Ball
movement
Player
movement
Dribble

Performance assessment A reasonable score for the Yo-Yo change and improvements in the Yo-Yo
Several tests are available for assessing Intermittent Recovery Test is ~1,000m test distance of 20-30% are achievable.
endurance levels and can be researched Targets for improvement will depend Changes in physiological measures like
separately - the most popular probably a lot upon the initial training state of VO2max are more moderate at 5-15%.
being the Yo-Yo test, because of its the players. Endurance is a fitness
specificity to football performance. component that is relatively easy to

11 THE PROFESSIONAL FITNESS PLANS www.elitesoccercoaching.net

Techniquetraining
Antonio Gomez /Fitness coach, FC Cartagena
Overview Technique training schedule
Technique training Weeks 1-4 – We run all four exercises in every session, although the parameters of the exercise
is becoming more change with each passing week.
important in football
with every passing Exercises 1 , 2 and 3
season. It’s important Week 1: 4 sets for each pair. Each set is 3 reps of 30secs, with 15secs rest in between
to consider this Total of working for 6mins, resting for 3mins (2/1 ratio)
training alongside the
specific demands of Week 2: 4 sets for each pair. Each set is 3 reps of 45secs, with 15secs rest in between
football, particularly Total of working for 9mins, resting for 3mins (3/1 ratio)
the elements of speed
and power. Week 3: 4 sets for each pair. Each set is 3 reps of 1min, with 20secs rest in between
After all, the ability to Total of working for 12mins, resting for 4mins (3/1 ratio)
create and problem
solve different Week 4: 5 sets for each pair. Each set is 3 reps of 1min, with 20secs rest in between
situations during Total of working for 15mins, resting for 4mins (3.75/1 ratio)
matches is one of the
best indicators of a Exercise 4
player’s performance Week 1: 3 sets for each pair. Each set is 3 reps of 1min, with 30secs rest in between
and potential.
Total of working for 9mins, resting for 4mins 30secs (2/1 ratio)
We would recommend
ball control and game Week 2: 3 sets for each pair. Each set is 3 reps of 1min 30secs, with 30secs rest in between
situations to be used Total of working for 13mins 30secs, resting for 4mins 30secs (3/1 ratio)
in warm-ups and cool
downs to maximise Week 3: 3 sets for each pair. Each set is 3 reps of 2mins, with 40secs rest in between
the time spent on
Total of working for 18mins, resting for 6mins (3/1 ratio)
technical aspects of
the game. Week 4: 4 sets for each pair. Each set is 3 reps of 2mins, with 40secs rest in between
Total of working for 24mins, resting for 8mins (3/1 ratio)

Exercise 1
Possession technique game (4v1s)
A game that helps attackers practise technical play with the benefit of a strong overload.

How do I set it up?
In a 14x7-yard area we
construct two 4v1 scenarios,
as shown in the diagram.
This game actually only
uses six attacking players,
because the two central
players are part of both 4v1s.
Each attacker must stay
close to his allocated cone.
What do I get the
players to do?
The first 4v1 in the lower
half is played with attackers
allowed a maximum of
two or three touches, to be
decided by the coach. There
passes that must be played –
between four and six – before
the ball completes its path to
the two attackers at the top
of the area. When the pass is
completed, a new 4v1 begins,
with the intention of the ball
coming back in the opposite
direction.
The two defenders work
individually, looking to
intercept as many passes as
possible.
With eight players active,
we look to complete four
rotations in every set so that
each player plays in each
The focus for attackers is
good ball control, smart
movement (albeit restricted
given that they cannot move
far off their cones), with a
variety of short passes using
feet and other parts of the
body.
7
Key
Ball

is also a minimum number of position once. 7

movement
Player
7

movement
Dribble

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Exercise 2
Possession technique game (4v2s)
A change of player numbers increases the difficulty for attackers
looking to retain possession.
How do I set it up?
Set up as in exercise 1, except
player numbers are now 4v2 and
4v2. However, the two defenders
touches maximum for attackers,
7
with between four and six passes
being completed before the ball
is worked to the two team mates
at the top of the area. When 7

both begin in the same half,
so we still have a total of eight
players.
What do I get the players
to do?
Defenders now work as a pair,
beginning in the same half,
and connecting as a unit to put
greater pressure on attackers
who are looking to move the ball
around. The same restrictions
apply in terms of two or three
7
this happens, defenders must
move together into the top half,
working together once more in
order to press attackers in a 4v2.
Again, rotate players so that
each man plays in each position
once.
7
7 switch into the live half of practice.
7
Exercise 3
Possession technique game (4v2 +1)
Now a lone floating attacker faces a new
possession challenge.
How do I set it up? the area so as to begin a
Set up in the same area new 4v2 move.
as previous exercises, The only player not to
except now it’s 4v2 plus move into that half is he
one lone attacker. This who made the switch
lone man replaces the pass. Instead, he must
two attackers at the top stay in the same position
of the area. ready to receive a pass
when the move comes
What do I get the
players to do? back the other way.
The use of one lone Touch and pass
attacker means conditions exist as
that when the ball is before, and we will
transferred, he is relying ensure again that all
on three team mates to players rotate in the

Exercise 4
Possession technique game 6v3 +1
Another change of player numbers produces a new challenge, and in a bigger area.
How do I set it up?
For the final exercise, we use four cones to
create a larger 20x15-yard area. The game
is 6v3 plus a ‘joker’, set up as shown in the
diagram.
What do I get the players to do?
Using the same possession game principle
as before, we put three defenders up against
six attackers. The joker has a maximum
15
Performance
assessment
The strongest indicator as
to a team’s performance
number of two touches, and plays for the is in the number of times
team in possession. possession is turned
The challenge for either team is to score a over. The more defenders
‘goal’ – the reward for making 20 consecutive practise their technique in
passes. Again, rotate players so that each short, medium and long
man plays in each position once. passes, plus switch play
combinations, the less
likely they are to be tackled
or have a pass intercepted.
We should also be looking
for a visible improvement in
decision-making.
A professional player will
probably complete the
exercises with the minimum
touches and without losing
20
a ball in the time periods
stated. That’s the top level to

Key
Ball
movement aim at for ambitious players.
Player
movement
Dribble

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Muscularenduranceprogramme
Alex Armstrong Director Of Performance, Sheffield Wednesday

Overview
This is a 25-day training plan, ideal for
coaches who do not have long pre-
season lead periods, but who have a
concerted period of time with which to
shape, condition and kick-start their
players’ fitness ambitions for the new
campaign. The focus is on all-round
muscular endurance.
This plan offers a complete solution,
in that it takes the coach through
warm-up (and cool down exercises),
a detailed training schedule which
features circuit training, running
and weights programmes, plus core
stability and proprioception exercises.

Muscular endurance programme schedule

The table below represents a definitive day-by-day guide to constructing and advancing a training
plan over a short yet disciplined pre-season period. The individual exercises mentioned are
expanded upon in the pages that follow.

MON TUES WED THURS FRI SAT SUN

DAY 1 DAY 2 DAY 3 DAY 4
Warm up Warm up Rest day Warm up
Proprioception Proprioception Proprioception
Core stability Core stability Core stability
Run 1 Run 2 Run 3
Circuit training 1 Circuit training 2 Cool down
Cool down Cool down
DAY 5 DAY 6 DAY 7 DAY 8 DAY 9 DAY 10 DAY 11
Warm up Warm up Rest day Warm up Warm up Warm up Rest day
Proprioception Proprioception Proprioception Proprioception Proprioception
Core stability Core stability Core stability Core stability Core stability
Circuit training 3 Run 4 Run 5 Circuit training 5 Run 6
Weights Circuit training 4 Cool down Weights Circuit training 6
Cool down Cool down Cool down Cool down

DAY 12 DAY 13 DAY 14 DAY 15 DAY 16 DAY 17 DAY 18

Warm up Warm up Warm up Rest day Warm up Warm up Rest Day
Proprioception Proprioception Proprioception Proprioception Proprioception
Core stability Core stability Core stability Core stability Core stability
Run 7 Weights Run 8 Run 8 Run 9
Cool down Circuit training 7 Circuit training 8 Cool down Cool down
Cool down Cool down
DAY 19 DAY 20 DAY 21 DAY 22 DAY 23 DAY 24 DAY 25
Warm up Warm up Rest Day Warm up Warm up Rest day Rest day
Core stability Core stability Core stability Core stability
Circuit training 9 Run 9 Run 10 Run 10
Weights Circuit training 9 Circuit training Circuit training
Cool down Weights 10 10
Cool down Weights Cool down
Cool down

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armstrong endurance
WARMING UP
No discussion of fitness training
would be complete without the
mention of warming up. Research
shows that, post warm-up,
subsequent exercise is performed
more efficiently as far as oxygen
utilisation and cardiovascular work is
concerned.
Warming up properly will raise the
body and muscle temperature,
which increases blood and oxygen
flow to the muscles, as well as
improving their contraction and
reflex time. It also reduces the
danger of inadequate blood flow
to the heart owing to any sudden
abrupt exercise, particularly in
high-power events, and provides a
period of psychological preparation
associated with increased arousal
and readiness. A comprehensive
warm-up programme can also
decrease the potential of injury
during football.
Flexibility
Besides the cardiovascular aspect
of warm-ups, we must also consider side/rotate
the need for flexibility. Flexibility is the Dynamic stretches are encouraged
mobility of the joints and the stretch
ability of the muscle and attaching
tendon. It should be self evident that
before taking part in any activity, we
should put all the joints and muscles will take the muscles and joints to be
involved through a full range of
movement. Flexibility therefore
becomes an integral part of any
warm-up routine.
PROPRIOCEPTION
Proprioception is the body’s
awareness of its position. For
example, when you are in possession
of the ball, and you are looking
up to play a pass, your perceptive
skills allow you to keep control of
the ball without looking where it is.
Proprioception informs you of the
position of your feet to the ball.
Complementary to that, having a
high degree of proprioceptive control
is recognised as a major factor in
injury reduction and prevention.
Therefore any exercise to improve
this should be included in your daily
programme, and a few minutes a day
can make a huge difference.
15 THE PROFESSIONAL FITNESS PLANS
What do I get the A warm-up model
players to do?
This diagram depicts the general phases
Pulse Raising exercises that your warm-up should follow. The
These include jogging, alternate characteristics of each phase are described.
skipping (diagonal, forwards, (Remember to include a full Cool Down
backwards, plus high skipping with session after activity)
raised arms), high knees (and knees
up at the back), jumping and landing,
plus small 70-90% intensity sprints.
Mobility exercises
We perform each group four or five
times, as follows:
Ankles... flexion/extension of the foot
Calves... right foot over left
(alternate) and stretch
es
Quads... Bring foot to backside, push
inut
the hip out
Hamstrings... One knee bent, the
30 m
other straight out and sit back
Hips... half squats, forward lunges
5 to
Trunk... lateral flexion, rotation
Shoulders... circulating arms
C=1
Arms... above head reaching or
across the body
A to
Neck... slowly tilt head forward/back/
at this stage.
Specific Exercise A - This involves activities such as gentle
Finally, we perform movements that running and skipping, gradually increasing
the heart rate.
used during your session through
their full range of motion and activity. B- This involves the stretching and mobility
The full warm-up process should of the major muscle groups. The neck, back,
last no more than 15 minutes. hamstrings, calves, hips, groin, quads,
shoulders, arms are useful guidelines.
Stretching should be performed without
What do I get the jerking. Each stretch should be short (4-
players to do? 6secs) but very frequent.
Balance on the Ground
C- Warm-ups are never intended to cause
Attempt to balance on one foot for fatigue so care should be taken at this stage.
15-20 seconds, then rest for 10-20 Good warm-ups involve sport specific
seconds. Practise the following exercises that prepare the body for the type
variations: of training about to be performed. Balls,
• Left and Right leg equipment and simple drills should be
incorporated.
• Arm out in front of body
• Arms crossed D- The activity you are warming up for.
•Knee bent
• Other leg swinging
• Bounce and catch a ball
• Pass ball around body
To progress, players repeat with their eyes
closed (apart from ‘Bounce and catch the
ball’).
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armstrong endurance
CORE STABILITY EXERCISES
The aim of these exercises is to develop a basic level of lumber and pelvic stability by working
the front, rear and side muscles of the trunk.
What do I get the players to do?
The Plank
This is a common exercise that requires good abdominal
strength. It targets the rectus abdominis and obliques. The
player must hold a straight body position, supporting on
elbows and toes. He braces the abs and sets in the neutral
position once he is up. Sometimes this requires a pelvic
tilt to find the right position. The aim is to hold this position,
keeping the upper spine extended, for an increasing length of
time up to a maximum of 60secs. Then perform two or three
sets, keeping the shoulders back and the chest out whilst
maintaining the neutral lumbar position. This makes the
exercise considerably more challenging.
To progress this, use an exercise ball or lift
one leg just off the floor.
The Side Plank
This is an effective exercise for obliques and quadratus
lumborum (a key lumbar stabilising muscle). Research also
shows this to be an excellent exercise for the lower abdominal
muscles.
The player needs to lie on one side, ensuring the top hip is
‘stacked’ above the bottom hip. Push up until there is a straight
bodyline through the feet, hips and head. Hold the position,
increasing the length of the hold up to a maximum of 60secs.
Perform two to three sets, keeping the elbow under the
shoulder to avoid upper body strain. Lower under control and
repeat on the opposite side.
To progress, raise the top leg in the air and hold it in the
abducted position.
16 THE PROFESSIONAL FITNESS PLANS
The Gluteal Bridge
Research suggests this exercise has great benefits for the
lower back.
The player needs to lie on the floor with his knees bent.
Tell him to squeeze his gluteals, then push his hips up until
there is a straight line through knee and hip to the upper
body. Shoulders remain on the floor. Beware of raising
too high or of flaring the ribs, which pushes the back into
hyperextension. The player holds the position, starting with
five sets of 10 seconds, then progressing to two or three sets
of 60 seconds.
To progress, the player can extend one leg carefully ahead of
himself and hold the position without dropping or tilting the
pelvis.
‘The Birddog’
or ‘Superman’
This exercise is recommended as being safe and effective,
and requires co-contraction of the abdominal wall muscles to
stabilise the pelvis.
The player starts with the hands below the hips. Tell him to set
his low back into neutral and to brace abs slightly. Slowly slide
back one leg and slide forward the opposite arm. Ensure that
the back does not slip into extension, and that the shoulders
and pelvis do not tilt sideways. Hold, increasing the duration
up to a maximum of 20 seconds. Slowly, he should bring his
leg back and swap sides. Perform sets of between five and 10,
alternating sides after each hold.
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armstrong endurance

CIRCUIT TRAINING
Exercise 1 2 3 4 5 6 7 8 9 10

Press ups 20 reps 25 reps 30 reps 35 reps 40 reps 45 reps 50 reps 55 reps 60 reps 65 reps

½ Sits 20 reps 25 reps 30 reps 35 reps 40 reps 45 reps 50 reps 55 reps 60 reps 65 reps

½ Squats 20 reps 25 reps 30 reps 35 reps 40 reps 45 reps 50 reps 55 reps 60 reps 65 reps

Wide arm 20 reps 25 reps 30 reps 35 reps 40 reps 45 reps 50 reps 55 reps 60 reps 65 reps
Press Ups
Crunches 20 reps 25 reps 30 reps 35 reps 40 reps 45 reps 50 reps 55 reps 60 reps 65 reps

Full Squats 20 reps 25 reps 30 reps 35 reps 40 reps 45 reps 50 reps 55 reps 60 reps 65 reps

Narrow arm 20 reps 25 reps 30 reps 35 reps 40 reps 45 reps 50 reps 55 reps 60 reps 65 reps
Press Ups
Side sits 20 reps 25 reps 30 reps 35 reps 40 reps 45 reps 50 reps 55 reps 60 reps 65 reps

Burpees 20 reps 25 reps 30 reps 35 reps 40 reps 45 reps 50 reps 55 reps 60 reps 65 reps

Circuit training enables us to run through a number of individual exercises, which build in intensity with each repetition over the course of the 25-day
period. In basic terms, for each additional circuit phase, an additional five reps are added. Refer back to the table on the first page for how to run this
element in the greater context of the overall plan.

RUNNING PROGRAMME Weights programme

Running Jog Sets Reps Weight increase
Exercise Total time
Intervals intervals Repeat
Number (mins) Exercise 1 2 3 4
(mins) (mins)
Power 3 6 40kg
75% of Maximum heart rate
Clean
1 28 4 3 4 times Squats 3 6 40kg

2 28 4 3 4 times Arm 3 6 30kg

Curls
3 28 4 3 4 times Lunges 3 6 40kg
4 24 4 2 4 times Bench 3 6 60kg
Press
5 24 4 2 4 times Front 3 6 30kg
Squat
6 24 4 2 4 times
High 3 6 40kg
>85% of Maximum heart rate Pulls
Starting with a uniform weight programme, the progression over the next
7 24 4 2 4 times
three sessions is judged on the abilities and performance of each individual
8 20 4 1 4 times player. Refer back to the table on the first page for how to run this element
in the greater context of the overall plan.
9 20 4 1 4 times

10 20 4 1 4 times

The Running programme uses similar running times, albeit with

shorter rest periods. In addition, exercises 7-10 (inclusive) need to
be performed at a higher intensity – 85%+ of maximum heart rate,
compared to 75% previously. Refer back to the table on the first page
for how to run this element in the greater context of the overall plan.

COOLING DOWN of training and matches. can lead to cramps, stiffness (i.e. a slow 400m jog) can
Stopping suddenly after a and discomfort over the next reduce theses effects greatly,
A cool down can be viewed
hard exercise allows waste few days. This could prevent and it can also be advisable
as the opposite to the warm-
products to remain in the you from performing at your to perform some static
up, where there is a gradual
blood and muscles (for optimal level on a subsequent stretching (10-15 seconds) to
decrease in intensity. It is an
example lactic acid). This day. A sensible cool down enhance lactate removal.
extremely important aspect

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